Las personas de la tercera edad generalmente piensan que ya no son capaces de empezar con una actividad física a causa de la edad. Sin embargo, se equivocan… ¡Nunca es tarde para empezar a moverse y combatir el sedentarismo!
1. ¿Porqué debería ser físicamente activo?
Hay muchas razones por el cuál debería realizar actividad física en su vida diaria. La actividad física regular ayuda a mejorar la calidad de vida en la tercedad edad. Ayuda a mantenerlo activo y a estar comprometido con la comunidad y familia. La actividad física puede prevenir enfermedades crónicas y otros problemas que la gente adulta suele padecer.Teniendo una vida activa los ayuda a vivir mas felices, saludables y con una vida mas productiva.
2. ¿Cuánta actividad física necesito realizar?
Lo ideal es que Usted debería realizar al menos 150 minutos de gimnasia aeróbica en una intensidad moderada por semana sumado a dos días de ejercicios de resistencia. Sin embargo, usted puede comenzar de a poco y con los dias ir incrementando la actividad física.
3. ¿Cuál es la mejor actividad para los adultos?
No existe una actividad difinida para realizar que depende en la edad y estilo de vida de la persona. Es decir, un maratonista adulto pueden correr maratones o realizar triatlones; sin embargo otros adultos realizan caminatas, o alguna otra actividad mas relajada, tal como el tai-chi. Lo importante es evitar el sedentarismo de la forma que sea y manteniendo un balance entre la flexibilidad, fuerza y disfrute.
4. ¿Cuántos días a la semana debo entrenar?
Generalmente se recomienda realizar actividad física cada tres a cinco días en la semana. Debe elegir actividades que disfrute hacer y que sean accesibles para que logre practicarla todos los días de la semana. Trate de buscar diferentes opciones, asi evita hacer la misma actividad todos los dias y a su vez, el aburrimiento. Se recomienda que algunos días puede salir a caminar con un vecino, con un amigo o algún familiar y otros días exigirse un poco mas, haciendo actividades de fuerza o velocidad.
5. No he entrenado desde hace varios años, ¿por dónde debo comenzar?
Hay muchas excelentes opciones para quellos que no realizan actividad física vigorosamente. Caminar es una de ellas, y es la ideal para incrementar los niveles de resistencia. Las actividades de relajación, elongación y natación son otras formas de mantenerse activos. Recuerden, lo importante es mantenerse en movimiento.
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6. ¿La actividad física ayuda a prevenir enfermedades?
La inactividad física es el factor mas importante para contraer enfermedades. Una vida sedentaria está asociada con enfermdades coronarias, obesidad, diabetes y otros factores como la baja autoestima, y depresión. Una vida activa y regular tiene una influencia postiva en lo físico, como en lo psicológico. Ya sea en la interacción con la sociedad, como en el estado de ánimo.
7. ¿Necesito ver un doctor antes de comenzar una actividad física?
La visita regular al médico, siempre es una buena idea, pero no tenerlo no es la excusa para no hacer actividad física y llevar una vida sedentaria. En caso que esto suceda, se puede acudir a uno o a algún otro especialista de la salud, como profesores de educación física o clubes, donde allí se los aconsejará a realizar la actividad conveniente para su salud a base del estilo de vida que lleve.
8. ¿Es seguro el ejercicio físico?
Si! Todos debemos encontrar aquel ejercicio que nos haga bien para nuestra salud y brinde satisfacción personal. Es más peligroso ser sedentario que comenzar una actividad nueva, siempre y cuando aprendamos a leer nuestro organismo. Esos días en que nos sentimos cansados, debemos tomar la actividad con calma, pero en aquellos días en los que nos sentimos con energias, sáquenle ventaja al cuerpo y disfruten. Una vez que aprendamos a leer las señales de nuestro cuerpo y respetar sus necesidades, seremos capaces de modifcar nuestro programa de actividad física a medida que pase el tiempo.
9. ¿Soy muy viejo para hacer actividad física?
No hay limites de edad para ejercitarse. Muchos estudios han demostrado que la actividad física brinda beneficios para personas de todas las edades, incluyendo a aquellas mayores de noventa años. Sólo se debe encontrar esa actividad que disfuten, que los haga sentir mejor y que incremente la calidad de vida. Piensen en lo que más les gusta hacer en la vida diaria y a que quieren llegar siendo activos. Un profesional del ejercicio los podrá ayudar a desarrollar un programa especifico que los ayudará a cumplir con sus objetivos.
10. ¿Necesito ropa o elementos especiales?
No! Usar ropa o elementos especiales son raramente necesarios. Sólo se deben asegurar en usar zapatillas y ropa cómoda. Un entrenamiento efectivo puede estar acompañado con elementos baratos, ya sean bandas elásticas para la sudoración y una botella de agua.
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